Orange Roughy/Fish Fillets with Panko(Please see note)
 Recipe){kind=link}
Nutritional Info
- Servings Per Recipe: 4
- Amount Per Serving
- Calories: 289.1
- Total Fat: 8.5 g
- Cholesterol: 29.5 mg
- Sodium: 140.3 mg
- Total Carbs: 25.6 g
- Dietary Fiber: 0.7 g
- Protein: 26.8 g
View full nutritional breakdown of Orange Roughy/Fish Fillets with Panko(Please see note) calories by ingredient
Introduction
Panko Bread Crumbs add a wonderful crunchy coating to fish fillets that gives them a "deep fried" taste. Even fish haters like me love it and can learn to enjoy fish! ***NOTE: In light of the recent discussions about over fishing and the Spark article about "safe fish", I am removing the "Orange Roughy" from the title. I use Alaskan Halibut for my recipe now, but I leave the choice of fish up to each of you for yourselves. :-) Panko Bread Crumbs add a wonderful crunchy coating to fish fillets that gives them a "deep fried" taste. Even fish haters like me love it and can learn to enjoy fish! ***NOTE: In light of the recent discussions about over fishing and the Spark article about "safe fish", I am removing the "Orange Roughy" from the title. I use Alaskan Halibut for my recipe now, but I leave the choice of fish up to each of you for yourselves. :-)Number of Servings: 4
Ingredients
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(4) 4oz. Fish Fillets( any firm, white fish... I love the halibut fillets from COSTCO)
1c. Japanese Style Panko Bread Crumbs
1 TBS.onion powder
1/2 TBS. garlic powder
1 1/2 tsp. paprika.. I use sweet paprika
(use more or less of the dried spices, to your own personal tastes)
2 egg whites, beaten
1/2 c. Flour
2Tbs. Extra Virgin Olive Oil
salt and pepper to taste
Directions
Rinse fillets and pat dry. Mix the flour and dry spices togther, and place either in a ziplock bag or large shallow bowl. Beat egg whites in another shallow bowl. Place Panko bread crumbs in a 3rd bowl or ziploc bag. Press both sides of fillets into flour for a light dusting(or shake one at a time in the ziploc bag) , shaking off any excess. Dip floured fillets into egg whites one at a time, allowing excess to drip off. Place fillets, one at a time, in Panko Bread Crumbs, and lightly toss/shake until both sides are covered. . Heat oil in skillet on medium high. When the oil sizzles, add the fillets. Saute @4 minutes each side, or until fish flakes easily with a fork. Cooking times will vary , depending on your stove and the thickness of your fish fillets, so just keep an eye on them and turn sooner if necessary.
The fillets I use are thick, so I cover the skillet with a lid to ensure they cook fully. My breading still stays crunchy. Enjoy!
***This recipe can ALSO be baked at 400 for @25 minutes or until fish flakes with a fork, if you prefer. You can then omit the olive oil.
Number of Servings: 4
Recipe submitted by SparkPeople user SHAMBREE.
The fillets I use are thick, so I cover the skillet with a lid to ensure they cook fully. My breading still stays crunchy. Enjoy!
***This recipe can ALSO be baked at 400 for @25 minutes or until fish flakes with a fork, if you prefer. You can then omit the olive oil.
Number of Servings: 4
Recipe submitted by SparkPeople user SHAMBREE.
Member Ratings For This Recipe
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ADRIESAYS
Love this recipe! I had tilapia on hand and it worked out fine. I added cayenne pepper to make it spicy for hubby. I baked @ 400 for 20 min, then turned the broiler on for 3 min to crisp top. Thanks for the great recipe. - 3/11/09
Reply from SHAMBREE (3/12/09)
You are welcome. Cayenne sounds like a great idea...I love spicy anything!
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JENNIFER_GEE3
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ROMANIAGIRL
As a fish-hater, I have to say this was SO good! I put the seasonings in the flour rather than the crumbs because more of them end up on the fish that way. Panko really gives you that sense of the fish being fried without all the oil. I gave each fillet a quick olive oil spray for browning. Easy! - 5/13/08
Reply from SHAMBREE (6/13/08)
I tried it your way with the seasonings in the flour instead of the Panko, and you were right on.....it does give more of the flavor to the fish. I have updated the recipe to reflect that. Thanks for the tip!
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EDNJAN
Sounds good, always looking for good fish recipes. Can some one tell me what panko crumbs are, or what I could use in place? - 3/11/09
Reply from SHAMBREE (3/12/09)
Panko is usually found in the Asian aisle in stores, they are coarser in texture than regular bread crumbs. They usually come in a small box, not a canister like the finer crumbs. Another reviewer tried regular bread crumbs and said they worked well too. I have also substituted corn meal in a pinch.
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I-C-MYTOES
We used 4 very thin slices of fish. Two of four pieces came out very nicely fried, the other two never browned properly. I will try this again with fewer thicker Costco filets, and fewer pieces. That should give it 5 stars if it works, as the recipe taste is great.
UPDATE: Thick Halibut worked 5*' - 6/6/09
Reply from SHAMBREE (6/6/09)
Thank you!
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SUGARPUNK52
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PITTERPATTER3
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ETHELMERZ
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CHILOVERINAZ
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4MY_HEALTH
I really liked this recipe. It was easy to make and tasted great. I used the traditional bread crumbs that were sitting in the cupboard and I look forward to making it again using Panko bread crumbs. - 2/20/09
Reply from SHAMBREE (2/20/09)
Thank you for the nice review. : -) I am glad you enjoyed the recipe!
Julie
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BUSTTHEGUT
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AMBERMONKEY
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ESTRELABELLA
We didn't have flour so I used a gluten-free (almond meal) pancake mix instead. I also used the whole egg, not the whites. They were probably crispier than the recipe calls for, but they were great! And the boyfriend, who only likes fresh water fish, loved it. Thank you! - 8/8/08
Reply from SHAMBREE (2/20/09)
You are welcome, I am glad you both enjoyed it!
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JAYMIE102195
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TERESAMARIA
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SCLOUSER
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JENN9544
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EORDONEZ
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LYNNEQUILTS
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GOSPARK45
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FREIDASMITH
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CD13121014
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LEEVER
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CCZCEO
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LONIANNE
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TYLERW606
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DON133
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1DRUMGRL
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SLACKETTE
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ZOEWEI
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FEDUPWITHFAT2
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NEWMAC2011
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KHDOESMK
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WETTY1
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SCERMENO
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SPARKYTAZ27
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GRANDMADEVA
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TIFFANYGAIL79
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LOOKINGTOBEFIT
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ANGIEPANGIE8888
For me it needed a little more flavor so next time I may salt and pepper fish first then dip in the flour/spice mixture. I used Tilapia so next time I may try Halibut. My picky son liked it and said it tasted like chicken. My daughter liked it with ketchup. Picky husband said he liked it too. - 8/25/10
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CD2415256
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JOHNBOYRED
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KNITTINGJENNI
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LAMBIERABBIT
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VANB01
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SEBSMOMMY
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PATTIDGN
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SADIE120
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KATHYANNBT
I just made this recipe,this was really, really good. I did use orange roughy; I didn't use the flour, just the panko crumbs and egg beaters. I seasoned the fish first with the spices, dipped in egg, then in crumbs then in egg again and in crumbs and let sit for 15 mins then cooked. yum, yum - 11/16/09
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PADRAIGHA
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AUNTBUFFY1
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GIRLIEGIRL1149
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TEACUPGIRL75
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SISTER337
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THINMEANT1205
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SCORPIBELL
Made this tonight and I have to say the Panko Crumbs were great !!! We have been making fish once a week and its not consistently good. I think the Panko will make the difference here. 4 stars, I would give 5 except it needs some more spice a little to bland for my taste. - 5/21/09
Reply from SHAMBREE (5/22/09)
Thanks! I tend to "dump" the spices in rather than measure, so the amounts listed in the recipe are approximate and can be bumped up/changed however you like. Another good recipe to try is Easy Baked Fish Fillets. I added more spice to it and switched to Panko crumbs and it was delicious.
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GIRLWHOLIVED
my stars aren't working for the rating... unfortunately I'd have to give it a 2 - maybe 3 with heavier seasoning. It was quick & easy, but way way too bland! I used Tilapia, and I think baked just a few minutes too long, because it was a bit dry. - 3/27/09
Reply from SHAMBREE (4/20/09)
Im sorry you found it bland and didnt like it. The thickness of the fish will determine cooking time, which is why I list it as approximate. I always "fork check" frequently when I bake fish, because if it cooks too long, it turns out dry. Thanks for trying it and giving your feedback! :-)
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SMYLINC
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RADIANTONE1
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JANEINE